Isikhathi eside, i- broccoli Ithole idumela lokuba yimifino eyisicefe, ethambile enephunga elibi uma iphekiwe. Kodwa-ke, eminyakeni yamuva nje isibe yiqiniso isithonjana sokudla okunempilo Ngenxa yokuthi isayensi ibilokhu iqinisekisa, ngokulandelana, izakhiwo zayo zokudla okunempilo ezimangalisayo kanye nendima yayo yokuvikela ezifweni ezahlukahlukene.
Le mifino, eyaziwa nangokuthi i-broccoliI-Broccoli ingeyeqembu le-Brassicaceae noma i-Cruciferae, umndeni ofanayo ne-cauliflower, iklabishi, amahlumela aseBrussels, kanye ne-kale. Ngaphandle kokubukeka kwayo "komuthi omncane", i-broccoli iyisitshalo esingavamile. Itshe eliyigugu elinomsoco, eliphansi kakhulu ngamakhalori, elicebile nge-fiber, amavithamini namamineraliokungafakwa cishe kunoma yiluphi uhlobo lokudla, kusukela ezinhlelweni zokwehlisa isisindo kuya ekudleni kwe-keto noma okunama-carbohydrate aphansi.
Iyini i-broccoli futhi kungani isithandwa kangaka?
Ngokwezitshalo, i-broccoli iyi- I-Brassica oleracea var. ithalicIklabishi, uhlobo lweklabishi oluvela enyakatho ye-Italy. AmaRoma asevele eyibheka njengokudla okukhethekile, futhi emakhulwini eminyaka kamuva kwaba abokufika base-Italy abaliletha eYurophu. I-United States kanye neYurophu yonke, lapho ibilokhu ikhula khona eminyakeni eyikhulu edlule.
Kuyimifino eluhlaza okwesibhakabhaka, equkethe isiqu esiqinile esiphakathi lapho kuvela khona amagatsha, ngalinye liphetha ngeqoqo lezimbali ezincane. Lesi sakhiwo senza abantu abaningi badle izimbali kuphela, kanti empeleni Kokubili isiqu namaqabunga kuyadliwa kahle futhi iwusizo kakhulu kuma-creams, ama-stir-fries noma izitsha ezithosiweumzala mbumbulu".
Njengemifino emihle yokubethela, ukusika noma ukupheka kuyakhipha ama-sulfure compounds okwenza kube nephunga layo elinamandla elihlukile. Le mininingwane yenza abantu abaningi bayiqaphele lapho beyibheka okokuqala, kodwa ngobuchwepheshe obufanele kanye nokuhlanganiswa okuhle kwezithako, iba yinto engavamile. isithako esimnandi, esiguquguqukayo kakhulu futhi esingenasithukuthezi nhlobo.
Namuhla siyazi ukuthi i-broccoli ayigcini nje ngokuhlinzeka ngamavithamini namaminerali, kodwa futhi ihlinzeka ngama-phytochemicals anamandla njenge- sulforaphaneinesibopho sengxenye enkulu yemiphumela yayo yokulwa nama-antioxidant kanye nomdlavuza. Leyo nhlanganisela yokunambitheka, ukuguquguquka ekhishini, kanye nesayensi ohlangothini lwayo ichaza ukuthi kungani ingenye ye "i-superfoods" enconywe kakhulu ekudleni kwesimanje.
Izakhamzimba, amakhalori kanye nokwakheka kwe-broccoli
Uma ubheka iphrofayili yayo yokudla okunempilo, i-broccoli cishe ishibhile: Inikeza amakhalori ambalwa kakhulu kanye nenani elikhulu lezakhamzimba ezibalulekileNgokusho kwe-Spanish Food Composition Database (BEDCA), i-100g ye-broccoli eluhlaza iqukethe cishe ama-kcal angu-26-34 kuphela, enamafutha amancane kakhulu kanye namaprotheni emifino angaba ngu-3g.
Kuleyo ngxenye efanayo sithola umnikelo othakazelisayo kakhulu we Amavithamini e-B (ikakhulukazi i-folate noma i-vitamin B9), i-vitamin A (evela ku-beta-carotene) futhi, ngaphezu kwakho konke, i-vitamin C. Eqinisweni, i-broccoli eluhlaza inikeza cishe ama-89 mg e-vitamin C ngamagremu ayi-100, okungukuthi, i-vitamin C eningi kunezithelo eziningi ze-citrusCishe amagremu angu-200 anele ukumboza izidingo zansuku zonke zaleli vithamini kubantu abaningi.
Ngokuphathelene namaminerali, ivelele ngokuqukethwe kwayo i-potassium, i-calcium yezitshalo, i-phosphorus, i-magnesium, i-zinc, i-iron kanye ne-seleniumI-calcium etholakala ku-broccoli, kanye ne-vitamin K kanye ne-magnesium, iyenza ibe umsizi othakazelisayo empilweni yamathambo, ikakhulukazi kubantu abangadli imikhiqizo yobisi eminingi.
Ngaphezu kwalokho, i-broccoli ingumthombo omuhle kakhulu we- yokudla fiberCishe amagremu angu-3 ku-100g eluhlaza kanye namagremu angu-5 enkomishini ephekiwe. Le fibre isiza ukulawula ukuhamba kwamathumbu, ithuthukise iphrofayili ye-cholesterol, futhi ikhuthaze ukusutha, okuyinto ebalulekile ku- ukudla okunciphayo noma ukulawula isisindo.
Okuqukethwe kwayo kwamakhemikhali ezitshalo asebenzayo kubaluleke ngokulinganayo: ama-carotenoid (njenge-lutein ne-zeaxanthin, abaluleke kakhulu ekuboneni), ama-flavonoid, nama-glucosinolates, kufaka phakathi isandulela se-sulforaphane. i-antioxidant kanye ne-anti-inflammatory phytochemicals Yibo abafake i-broccoli endaweni yokucwaninga ngokuvimbela umdlavuza kanye nezifo ezingamahlalakhona.
Izinzuzo eziyinhloko zezempilo ze-broccoli
I-broccoli isishintshe ekubeni “imifino okungekho muntu owayeyifuna” yaba yimifino umuntu ohamba phambili ezifundweni zokudla okunempilo kanye nempilo yomphakathiNakuba ubufakazi obuningi buvela ezifundweni zokuhlola kanye nezilingo ezincane (ezinye zinokukhishwa kwehlumela le-broccoli hhayi imifino ngokwayo), idatha iphakamisa ukuthi ukusetshenziswa kwayo njalo kungaba nemiphumela yokuvikela ezicini eziningana.
1. Umphumela onamandla wokulwa nomdlavuza
Elinye lamaphuzu afundwe kakhulu yilo umphumela ongaba khona ngokumelene nezinhlobo ezahlukene zomdlavuzaAma-compounds atholakala kuma-glucosinolates, ikakhulukazi i-sulforaphane, abonise ekuhlolweni kwamaseli nezilwane ikhono loku:
- Vimbela ukukhula kwamaseli angaphambi komdlavuza futhi kukhuthaze ukubhujiswa kwayo.
- Thuthukisa i-metabolism ye-estrogen esibindini, into efanelekile ezimila ezixhomeke kuma-hormone njengomdlavuza webele.
- Nciphisa amakhemikhali abangela umdlavuza futhi unciphise umonakalo we-oxidative ku-DNA.
Le miphumela ihlotshaniswa nezifundo zokuhlola ezinengozi ephansi ye- ibele, isibeletho, i-prostate, umdlavuza wamathumbu amakhulu, umdlavuza wesibindi kanye nezinye izitho zomzimba. Nakuba kusadingeka izivivinyo zemitholampilo eziqinile kubantu, zonke izinkomba zithi Faka i-broccoli kanye neminye imifino eqoshiwe ekudleni kwakho njalo Kuyindlela enengqondo endleleni yokuphila enempilo.
2. Ukuvikelwa kwesistimu yenhliziyo nemithambo yegazi
Inhliziyo yakho iyazuza futhi lapho i-broccoli ivela njalo epuletini lakho. Okokuqala, I-fibre encibilikayo isiza ukwehlisa i-LDL ("embi") cholesterolngoba ikhuthaza ukususwa kwayo ngamathumbu. Ngaphezu kwalokho, inikeza ama-antioxidants avikela imithambo yegazi ekulimaleni kwe-oxidative kanye nokuvuvukala.
Ngaphezu kwalokho, ukuba khona kwe i-chromium, i-potassium kanye ne-magnesium Kuyasiza ekulawuleni ushukela wegazi kanye nomfutho wegazi. Lokhu kuholela emathubeni aphansi okuthuthukisa umfutho wegazi ophakeme, i-atherosclerosis kanye nesifo senhliziyoikakhulukazi uma ukudla i-broccoli kuhlanganiswa nokunye ukudla okunempilo kwenhliziyo njengamafutha omnqumo angavamile, amantongomane, noma inhlanzi enamafutha.
3. Ukususa ubuthi kanye nempilo yesibindi
Ama-sulfur compounds ku-broccoli ahilelekile ku- izindlela zokukhipha ubuthi esibindiniI-Sulforaphane kanye nezinye i-isothiocyanates zibonakala zithuthukisa ikhono lesibindi lokuqeda nokuqeda izinto ezingaba yingozi, okuhlanganisa nezinye izinto ezingcolisa imvelo.
Ezinye izifundo ziphawulile ukuthi izingcezu zehlumela le-broccoli zingakwazi thuthukisa izimpawu ezithile zokusebenza kwesibindi futhi kunciphisa ukucindezeleka kwe-oxidative. Ngaphezu kwalokho, okuqukethwe kwayo kwe-selenium kanye ne-vitamin C kuqinisa ukuzivikela kwangaphakathi kwe-antioxidant, okusiza isibindi ukuthi sisebenze "ngokukhuluphala ngokweqile" okuncane.
4. Ukuvimbela amathambo aqinile kanye nokukhubazeka kwamathambo
I-broccoli inikeza inhlanganisela ethakazelisa kakhulu ye- i-calcium, i-phosphorus, i-magnesium, i-zinc kanye ne-vitamin KKonke lokhu kubalulekile ekugcineni impilo enhle yamathambo. I-calcium ibalulekile ekubunjweni kwamathambo, i-magnesium ihilelekile ekusebenzeni kwe-vitamin D, kanti i-vitamin K iyadingeka ukuze amaprotheni athile abopha i-calcium asebenze kahle.
Le nhlanganisela yezakhamzimba yenza i-broccoli ibe yindlela enconywa kakhulu yokwelapha abesifazane abaseminyakeni yokuthomba, abantu abadala kanye nalabo abangadli imikhiqizo yobisi eminingiUma kusetshenziswa njalo njengengxenye yokudla okuhlukahlukene, kungasiza ekunciphiseni ingozi yokuphelelwa amaminerali kanye nokuqhekeka kwamathambo.
5. Ukuvikelwa kwamehlo
Impilo yamehlo nayo iyazuza ngokuba khona kwe-broccoli ekudleni. Iminikelo yayo ye- i-beta-carotene, i-lutein, i-zeaxanthin kanye ne-vitamin A Zisiza ekuvikeleni i-retina futhi zinciphise ingozi ukuwohloka kwe-macular kanye ne-cataracts, izinkinga ezimbili ezivame kakhulu zokubona ezihlobene nobudala.
Lawa ma-carotenoid asebenza njengezihlungi ngokumelene ukukhanya kwe-ultraviolet nezinye izinto ezidala ama-free radical esweni. Ukudla i-broccoli njalo, kanye neminye imifino eluhlaza enamaqabunga kanye nemifino e-orange, kuyindlela elula yokunakekela amehlo akho isikhathi eside.
6. Isikhumba esibukeka sisesincane kanye nesistimu yokuzivikela yomzimba enamandla
Ngenxa yokuqukethwe kwayo okuphezulu kakhulu ku- i-vitamin C, i-vitamin E kanye namanye ama-antioxidantsI-broccoli iyisiza kakhulu isikhumba. I-Vitamin C ibalulekile ekukhiqizeni i-collagen, iphrotheni egcina isikhumba siqinile futhi sinwebeka, kanti i-vitamin E isiza ekuvikeleni ulwelwesi lwamaseli elangeni nasekulimaleni kwemvelo.
Ngaphezu kwalokho, i-broccoli icebile ku-vitamin C, i-beta-carotene, i-zinc, ne-selenium. qinisa amasosha omzimbaukuthuthukisa indlela umzimba osabela ngayo ezifweni ezivamile ezifana nomkhuhlane kanye ne-flu. Ukuyifaka njalo kumenyu yakho yamasonto onke kuyindlela elula yokusekela amasosha omzimba wakho.
7. Ukuvimbela i-anemia kanye nokusekelwa kobuchopho
Nakuba kungekona ukudla okune-iron ephezulu kakhulu emhlabeni, i-broccoli inikeza inani elikhulu lale minerali, ikakhulukazi uma iqhathaniswa neminye imifino, futhi iza... i-vitamin C kanye ne-folic acidLe nhlanganisela ikhuthaza ukumuncwa kwensimbi kanye nokwakheka kwamangqamuzana abomvu egazi, okwenza kube usizo kakhulu ekudleni okuklanyelwe ukumuncwa kwensimbi. ukuvimbela noma ukuthuthukisa i-anemia yokuntuleka kwensimbi okuncane.
I-Folate, ngakolunye uhlangothi, ibalulekile ekukhuleni kwezicubu. Ukwenziwa kwe-DNA kanye nokusebenza kahle kwesimiso sezinzwaUkudla okwanele kwe-folate kanye nezinye izakhamzimba ezincane ezitholakala ku-broccoli kuhlotshaniswa nengozi ephansi yokuncipha kwengqondo kanye nezifo eziwohlokayo, futhi kubaluleke kakhulu ngesikhathi sokukhulelwa.
8. Impilo yokugaya ukudla, amathumbu kanye nokulawula isisindo
Ngenxa yokuqukethwe kwayo okuphezulu ku- i-fiber namanziI-broccoli isiza ekuthuthukiseni ukuhamba kwamathumbu nokuvimbela ukuqunjelwa. I-fibre yondla amabhaktheriya awusizo emathunjini futhi inegalelo ekugcineni i-microbiome enempilo, enomthelela omuhle ku... ukuzivikela komzimba kanye nempilo yokugaya ukudla iyonke.
Ngaphezu kwalokho, amanye amakhemikhali ku-broccoli abonakala esiza ekunciphiseni ukuba khona kwe- Helicobacter pylori, igciwane elihilelekile ekugayweni kwesisu kanye nezilonda zesisu. Uma lihlanganiswe nokuqukethwe kwalo kwamakhalori aphansi kanye nenani eliphezulu lokusutha, kulula ukubona ukuthi kungani liyisithako esivelele ku ukudla kokunciphisa isisindo kanye nokulawula ushukela wegazikufaka phakathi isifo sikashukela sohlobo lwesibili.
9. Isithakazelo esikhethekile ekukhulelweni nasekunqamukeni kokuya esikhathini
Ngesikhathi sokukhulelwa, i-broccoli cishe iyinto eyisisekelo. Ihlinzeka i-folic acid, i-calcium, i-iron, ama-antioxidants, i-fiber kanye neprotheyini ethile yemifinoLezi izakhamzimba ezibalulekile ekukhuleni kombungu kanye nempilo kamama. Ukuzifaka njalo ezitsheni ezithambile (okhilimu, ama-stir-fries, izitshulu) kusiza ukuhlangabezana nezinye zezidingo ngaphandle kokwandisa kakhulu ukudla okunama-calories.
Ngesikhathi sokunqamuka kokuya esikhathini, ama-phytoestrogens akhona emifino e-cruciferous kanye nokuhlanganiswa kwawo i-calcium, i-magnesium ne-vitamin K Zingasiza ekunciphiseni izimpawu futhi zinakekele amathambo akho. Yingakho ochwepheshe abaningi bencoma ukuthi abesifazane Ungakhohlwa i-broccoli. kumamenyu abo amasonto onke kulesi sigaba.
Isizini ye-broccoli kanye nokuba khona kwayo ekudleni kwaseMedithera
ESpain, i-broccoli iyisitshalo esibalulekile. umkhiqizo wesizini ocacileUkusebenza kwayo okuhle kakhulu ezimakethe kwenzeka phakathi nezinyanga ze- Ikwindla nobusika, ikakhulukazi uSepthemba no-OkthobaNakuba ngenxa yezindawo zokugcina izithombo kanye nezindawo zokungenisa izinto kwamanye amazwe manje sesizithola cishe unyaka wonke.
ISpain, kanye ne-cauliflower, ingenye yezindawo ezidumile abakhiqizi be-broccoli abahamba phambili emhlabeningamathani angamakhulu ezinkulungwane akhiqizwa minyaka yonke. Naphezu kwalokhu, abantu abaningi basadla okuncane kakhulu, kungaba ngenxa yomkhuba, ukungabi nolwazi, noma inkolelo yokuthi ingadliwa kuphela ibilisiwe futhi ingenaphunga.
Iqiniso liwukuthi i-broccoli ifanelana kahle ne-broccoli. Ukudla kwaseMeditheraIcebile ngemifino, ama-legumes, uwoyela womnqumo, amantongomane nenhlanzi. Ingafakwa ku- amasaladi afudumele, okhilimu, i-ratatouille, ama-stir-fries, izitsha ze-pasta, izitsha zelayisi ngisho nezindlela zokupheka ezithinta ama-Asia noma ezingavamile ngaphandle kokulahla umoya waseMedithera nhlobo.
Eminyakeni yamuva nje, uhlobo oluhlanganisiwe luye lwaduma kakhulu, i- i-bimi noma i-broccoliniIngxube phakathi kwe-broccoli ne-kai-lan (i-broccoli yaseShayina). Ineziqu ezincane nezimnandi, ama-florets amancane, kanye nokunambitheka okuthambile kancane. Ivame ukubiza kakhulu, kodwa inikeza... ukwanda okwengeziwe kwama-antioxidants Futhi ipheka ngokushesha, yingakho ivame ukuvela kumamenyu ezindawo zokudlela kanye nasezindleleni zokupheka "ezimnandi".
Indlela yokupheka i-broccoli ukuze ulondoloze izakhiwo zayo
Elinye lamaphutha avame kakhulu nge-broccoli ukuthi ukuyipheka emanzini isikhathi eside kakhulu kuze kube yilapho ithamba, ingabi mnandi, futhi inephunga elibi. Ngaphandle kokonakalisa ukuthungwa nokunambitheka, lolu hlobo lokupheka lubhubhisa ingxenye enhle yevithamini C, amavithamini B, kanye namanye ama-phytochemicals ancibilikayo emanzini.
Uma sifuna ukusizakala ngokugcwele ngezinzuzo zayo, into enhle kakhulu ukuyisebenzisa. kusha ngangokunokwenzeka futhi kunezikhathi zokupheka ezimfushaneIzindlela ezigcina kahle izakhamzimba yilezi:
- Ukuthosa okusheshayo epanini lokuthosa noma e-wok enamafutha omnqumo amancane, igalikhi, izinongo noma isosi yesoya.
- ukupheka umusi: cishe imizuzu emi-3-5, kuze kube luhlaza okotshani futhi kube crispy kancane.
- Kubhakiwe noma kuthosiwe ekushiseni okuphezulu (cishe ama-200ºC) ngamafutha nezinongo, imizuzu eyi-15-20.
- I-Microwave ngamanzi amancane, ulawula isikhathi ngokucophelela (imizuzu emi-2-4 kuye ngokuthi inani lingakanani).
Isihluthulelo ukuvimbela ukuthi ingalahlekelwa umbala wayo oluhlaza okotshani futhi ingabhidliki. Icebo eliwusizo kakhulu zipholise emanzini eqhwa ngemva kokupheka isikhashana (ikakhulukazi uma sizoyisebenzisa kumasaladi); lokhu kumisa inqubo yokupheka, kusetha umbala futhi kugcine ukuthungwa okuhle.
Kungumqondo omuhle ukugeza i-broccoli ngaphansi kompompi futhi ungawushiyi umanzi isikhathi eside ukuze kugwenywe ukulahlekelwa amavithamini ancibilika emanzini. Kungumqondo omuhle futhi ukuwusika ube yizicucu ezifanayo ukuze upheke ngokulinganayo futhi usebenzise ithuba isiqu esihlutshiwe ngezintikungakhathaliseki ukuthi kwenziwa ngama-stir-fries, ama-cream noma ukupheka eceleni kwama-florets.
Kubantu abane Izinkinga ze-yegiloKungcono ukudla i-broccoli ephekiwe (ephekiwe kancane noma eyosiwe) futhi ungadli kakhulu iluhlaza, njengoba ama-goitrogens akhona emifino e-cruciferous angaphazamisa ukumuncwa kwe-iodine. Ukuyipheka kunciphisa kakhulu lo mphumela.
Imibono nezindlela zokupheka ze-broccoli enempilo
Esinye sezikhalazo ezivame kakhulu ekubonisaneni ngokudla okunempilo ukuntuleka kwemibono uma kukhulunywa Faka i-broccoli ohlelweni lwakho lwansuku zonkeIzindaba ezinhle ukuthi ivumela ukuhlanganiswa okungapheli. Ngezansi unayo i-repertoire yezindlela zokupheka zemifinoKuphefumulelwe izindlela zokupheka eziningi ezinhle kakhulu esezishicilelwe futhi zaguqulwa ukuze kube lula futhi kukhange kuwe.
1. Amasaladi aphelele ane-broccoli
I-broccoli ihambisana kahle kakhulu imifino eluhlaza, amaprotheni, kanye nama-sauce anamandla. Eminye imibono:
- : ama-floret e-broccoli abhakiwe kancane noma athosiwe, axutshwe ne-lettuce noma isipinashi, inkukhu eyosiwe, ama-croutons asekhaya kanye nesosi ekhilimu ene-yogurt, i-anchovy, igalikhi, ulamula kanye ne-parmesan.
- Isaladi ye-couscous ene-broccoli ne-vinaigrette ewolintshiLungisa i-couscous ngamanzi noma umhluzi, hluza okusanhlamvu ngefoloko, bese uhlanganisa ne-broccoli ethosiwe, ama-hazelnuts athosiwe, kanye ne-vinaigrette ye- ijusi lewolintshi kanye ne-zest, uju, isinaphi kanye neviniga yeModena.
- Isaladi ye-broccoli ne-avocado eneqanda elibilisiwe: ihlanganisa i-al dente broccoli ephekiwe ngomusi, izingcezu ze-avocado, amahlumela esipinashi kanye neqanda elibilisiwe eliqoshiwe, konke kufakwe i-vinaigrette yesinaphi, igalikhi, ulamula namafutha omnqumo, kanye namakhambi amasha njenge-chives noma i-basil.
- Isaladi yase-Asia yelayisi, i-tofu kanye ne-broccoli: irayisi le-basmati elibandayo, i-broccoli ephekiwe ngamanzi eqhwa, i-tofu efakwe emanzini anosawoti ijinja, ilayimu, isosi yesoya kanye namafutha esesamei-cilantro, i-basil kanye ne-pistachios.
- Amasaladi anezithelo noma inhlanzi ebhemayoHlanganisa i-broccoli nama-blueberries, ama-oranges e-mandarin kanye nenkukhu eyosiwe, noma isitshalo seqanda esithosiwe kanye nezingcezu ze-cod ebhemayo, ukuqeda ngembewu (i-poppy, i-sesame) kanye ne-dressing enhle ye-citrus.
2. Ukudla okumnandi okuphekwe ngebhodwe elilodwa kanye nama-stir-fries
Kuma-stir-fries asheshayo, i-broccoli iba yi- umlingiswa oyinhloko futhi imunca kahle izinongo nama-sauces:
- I-Broccoli Skillet Efakwe Izinongo NokhukhunathiSika i-broccoli kahle kakhulu (njengokungathi i-couscous) bese uyithosa ngo-anyanisi obomvu, ujinja, ugalikhi, kanye nengxube yezinongo (imbewu yesinaphi, i-cumin, i-turmeric, i-paprika, i-coriander, i-fennel, i-sinamoni). Qedela nge ukhukhunathi oqoshiwe kanye nejusi likalamula.
- I-broccoli ethosiwe kanye ne-shrimp Ngesosi ye-oyster: ama-prawn ahlutshiwe ansundu, engeza ama-broccoli florets bese upheka imizuzu embalwa. Faka isosi nge isosi yesoya, isosi ye-oyster, uviniga welayisi, ushukela onsundu, ijinja, ugalikhi, uwoyela wesesame kanye nephunga elimnandiKhonza nelayisi elinsundu.
- I-broccoli ne-yogurt kanye nesoso yesinaphiHlanza i-broccoli, uyixube nesoso ye-yogurt yesiGriki, i-mustard ye-Dijon, i-curry powder, i-cumin, i-turmeric, ne-paprika, bese uyigrila kuze kube nsundu ngegolide. Qedela nge- ama-alimondi athosiwe kanye nembewu yesesame.
- I-broccoli ene-mango kanye ne-cashew sauceThela i-broccoli nge-steam bese uyikhonza nokhilimu ocoliwe we- umango, ugalikhi, ijinja, ilayimu, i-turmeric, i-paprika, isosi yesoya, kanye noviniga welayisiEngeza ama-cashew aqoshiwe kanye namakhambi amasha.
- I-broccoli ethosiwe namakhowe notamatisiFaka ugalikhi ku-oyili, engeza utamatisi oqoshiwe bese uwuvumela wehle. Faka amakhowe kanye ne-broccoli eqoshiwe bese upheka imizuzu embalwa kuze kube yilapho ithambile kodwa iqine; iphelele njenge isidlo esilula noma isidlo esikhulu se-vegan.
3. Izindlela zokupheka ezine-pasta, ubhontshisi kanye nokolweni
I-broccoli ihlangana kahle nokolweni kanye ne-pasta, inikeza ukuthinta okuluhlaza nokuqinile okulinganisela izitsha ezibaluleke kakhulu:
- I-Macaroni ene-pesto, ama-prawns kanye ne-broccoliPheka i-pasta, bese upheka i-broccoli ngomusi imizuzu embalwa. Faka ama-prawns nge-vermouth encane, uhlanganise ne-broccoli, bese uhlanganisa ne-broccoli. i-pesto sauce, i-oregano kanye nopelepele omnyama.
- I-broccoli ne-mushroom gratinFafaza amakhowe ngegalikhi neparsley, hlanganisa nezimbali zebroccoli eziphekiwe ngomusi, bese ubeka ingxube ye- iqanda elishayiwe, ukhilimu osindayo, i-nutmeg, i-thyme, usawoti kanye nopelepeleBhaka kuze kube yilapho iqine futhi inombala onsundu wegolide.
- I-broccoli ne-cauliflower noshizi omushaPheka amaklabishi womabili isikhashana, bese uwaxuba ushizi we-Burgos oqoshiweSakaza esitsheni ngosawoti, upelepele namafutha omnqumo, bese upheka imizuzu embalwa kuze kube yilapho ushizi uncibilika.
- Umzala we-broccoli ongelona iqinisoSika i-broccoli kahle bese upheka ngegalikhi, ijinja, i-cumin, i-caraway, ne-thyme. Uviniga we-sherry kanye nejusi likalamula bese ukhonza neqanda elibilisiwe emanzini ane-turmeric.
4. Izitsha ezinezinhlanzi, inyama kanye nezinketho ze-vegan
I-broccoli isebenza kahle kakhulu ezindleleni zokupheka ngenhlanzi, inyama, noma izitsha zemifino kuphela, ngakho-ke ungadlala ngayo ngokwezintandokazi zakho:
- I-Cod enoqweqwe lwe-broccoli: hlanganisa izinqe ze-cod ku-oyili negalikhi, hlanganisa uwoyela namajusi enhlanzi ukuze uthole i-pilpil ejiyile Yisakaze esikhumbeni sezingcezu. Cindezela i-broccoli egayiwe phezulu ukuze wenze uqweqwe oluhlaza bese ukhonza phansi kwe-emulsion.
- Isaladi yenkukhu eyosiwe, i-broccoli kanye nezitheloHlanganisa i-broccoli ephekiwe ngomusi kanye nemichilo yesifuba senkukhu eyosiwe, ama-blueberry amasha, kanye nezingcezu ze-orange ze-mandarin, bese uyigcoba nge- ulamula, uwoyela womnqumo, i-thyme kanye ne-rosemary.
- Ama-medallion e-broccoli ye-vegan: i-broccoli florets e-puree enegalikhi, i-shallot, amakhambi, i-mustard, uviniga we-apula cider, i-cumin, i-paprika, ufulawa we-chickpea, imbewu yefilakisi egayiwe kanye nemvubelo yokudla okunempiloYenza ama-hamburger amancane bese uwafaka onsundu ku-griddle.
5. Amakhrimu, ama-smoothie kanye nezinye izinto ezilungiselelwayo
Kulabo abathanda ukwakheka okubushelelezi noma abafuna "ukufihla" i-broccoli yezingane ezincane, okhilimu nama-smoothie kuyindlela enhle kakhulu:
- Isobho likakhilimu le-broccoli ne-zucchini elinobisi lwe-alimondiFafaza u-anyanisi oluhlaza, i-leek, negalikhi, engeza i-zucchini ne-broccoli, ufake i-cumin ne-thyme, faka iwayini elimhlophe kanye ne-stock, bese upheka kuze kube yilapho kuthambile. ubisi lwe-alimondi kanye nemvubelo yokudla okunempilo kuze kube yilapho kutholakala ukuthungwa okukhilimu.
- I-smoothie ye-broccoliShaya i-broccoli eqoshiwe, eqandisiwe nge ubisi lwe-alimondi, ubhanana kanye nebhotela le-alimondiUngalungisa inani loketshezi kuye ngokuthi ufuna ukuthungwa okujiyile noma okuncane.
Indlela i-broccoli efanelana ngayo nokudla okunama-carbohydrate aphansi kanye ne-keto
Kulabo abalandela ukudla okunama-carbohydrate aphansi noma ketoI-broccoli ingumngane wangempela. Inkomishi ye-broccoli eluhlaza ihlinzeka cishe 7g wama-carbohydrate aphelele kanye cishe nama-3g e-fiberOkusho ukuthi, cishe amagremu angu-4 ama-carbohydrate aphelele. Ngisho nenkomishi ye-broccoli ephekiwe isalokhu isesimweni esilawuleka kahle ngaphakathi kwalezi ziqondiso.
Inhlanganisela yakho ye Okuqukethwe kwamandla aphansi, inani elihle le-fiber kanye nomnikelo ophakathi wamaprotheni emifino Lokhu kwenza kube ukudla okufanelekile okuhambisana nezitsha ezicebile ngamafutha anempilo (amafutha omnqumo, ukwatapheya, amantongomane) kanye namaprotheni (amaqanda, inyama, inhlanzi, i-tofu). Kuhambisana kahle nezitsha ezivamile ze- Imifino ethosiwe nebhotela noma uwoyela, kufakwe ushizi onamafutha noma kuxutshwe nama-tortilla.
Ngaphezu kwalokho, i-broccoli ingasetshenziswa njenge- indawo yokusanhlamvu Ngendlela ye-broccoli "irayisi" noma "i-couscous," kunciphisa kakhulu okuqukethwe kwe-carbohydrate yesidlo ngenkathi kukhulisa ubuningi bayo bokudla okunempilo. Njengoba inongiwe kahle ngezinongo kanye nezithako ezinhle, akekho ophuthelwa okusanhlamvu kokuqala.
Izinyathelo zokuphepha, i-thyroid kanye nemiphumela emibi engaba khona
Nakuba kuwukudla okuphephile kubantu abaningi, kukhona okunye Ukucatshangelwa okufanele kubhekelwe uma sikhuluma nge-broccoli (nemifino eqoshiwe):
Abantu abanabo i-hypothyroidism noma izinkinga ze-thyroid Kufanele balinganisele ekudleni kwabo i-broccoli eluhlaza, njengoba ama-goitrogens aqukethe angaphazamisa ukumuncwa kwe-iodine uma edliwa ngobuningi. Ukupheka i-broccoli (ukuyipheka kancane, ukuyishisa, ukuyibilisa kancane) kunciphisa kakhulu lo mphumela, ngakho-ke ngokuvamile kwanele ukwenza ukusetshenziswa kwayo kwamukeleke. iyahambisana nokwelashwangaphandle kokuthi isazi se-endocrinologist sibonisa okuhlukile.
Omunye umphumela ovamile kakhulu yi- ukukhiqizwa kwegesi nokuvuvukalaLokhu kuyiqiniso ikakhulukazi kubantu abangajwayele ukudla i-fiber eningi noma abane-irritable bowel syndrome. Ukuze unciphise lokhu, kungcono ukufaka i-broccoli kancane kancane, uyihlafune kahle, ugweme ukudla okuningi okuluhlaza ekuqaleni, bese ukhetha izindlela zokupheka ezithambile ezenza kube lula ukuyigaya.
Ekugcineni, ngenxa yokuqukethwe kwayo ku- i-vitamin KAbantu abasebenzisa ama-anticoagulant (njenge-acenocoumarol noma i-warfarin) kufanele balondoloze ukudla i-broccoli njalo futhi babonisane nodokotela wabo noma isazi sokudla ngaphambi kokwenza izinguquko ezinkulu ekudleni kwabo, ukuze bangaphazamisi ukulawula ukujiya kwegazi.
Ngaphandle kwalezi zimo ezithile, i-broccoli iwukudla okuhambisana cishe nanoma iyiphi indlela yokudla enempilo, kusukela ekudleni okugadwe umdlavuza kuya kumamenyu omndeni ansuku zonke, kanye nezinhlelo zokunciphisa isisindo noma izinhlelo zokuthuthukisa ukusebenza kwezemidlalo.
Ukufaka i-broccoli njalo ekuphekeni kwakho ekhaya, ukusebenzisa ithuba layo elingabizi uma isesikhathini, ukulungiswa okulula, kanye nokuguquguquka okumangalisayo, kungenye yezinqumo ezincane ezingenza umehluko omkhulu empilweni yakho, kanye neminye imikhuba emihle. impilo yesikhathi eside, amandla kanye nenhlalakahle.
